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Friday, September 19, 2014

Working with a coach for my
triathlon training, being a coach coupled with being in the learning and
training profession, I am constantly aware of the need to ask numerous open
ended questions in order to help others learn through thinking and research.
Asking questions also helps me better understand how much knowledge those being
coached have regarding a subject.

Below are some answers to
often asked fitness questions.

Q. Should you do cardio and weights on different days?

If you are working out at a
high intensity, keep your workouts separate as your first workout will always
be the better one. If you can only work
out a few days a week and want to max out your calorie burn, you can do two
works together but make sure you do cardio first. If time allows, doing cardio
in the morning and strength training in the evening is a better choice as the
time difference allows for recovery.

Q. What is better, working out in the morning or the
evening?

Studies differ on what is
best. Some studies show those that workout in the am in a fasting state lose
more pounds while others show that later day workouts are more effective when
the muscles are warmed up. Common sense comes into play. Workout when you KNOW you will do it.
Personally I recommend a morning routine and it is a great way to start your
day and there are fewer things, including fatigue, that often get in the way of
working out near the end of the day.

Q. I work out
regularly so why am I having trouble getting rid of my belly?

Those that have trouble with
belly fat results from a poor diet and if exercising, not doing the correct
exercises. Toning alone (lack of cardio) will not burn that belly fat. When trying to lose the belly fat, turn up
the intensity with your workouts to include intervals with built in rest
periods. This will help spike metabolism and burn more calories.

Completing Atomic Pushups
with a TRX system is also a great way to increase intensity, provide some
cardio, tone the mid-section and get an intense workout in a very short period
of time. Other core engaging activities
like crunches, Bosu ball twists and front and side planks are great core
strengthening exercises.

Reducing the amount of
refined sugar and simple carbs such as bread, pasta and cereals reduces the
body’s insulin response that leads to fat storage. Opt for more fresh
vegetables, fruit, nuts, seeds and lean dairy.

Q. Do I need to
stretch?

While there are many opinions
on the need to stretch and the validity of stretching, my preference and
personal opinion is that stretching and foam rolling are two of the best things
you can do when participating in an exercise program. Not only will stretching
improve your flexibility, it will help prevent injuries, increase range of
motion (which can lead to performance improvements) and is a great recovery tool. Stretching is best done when the muscles are
warm but I find some easy, dynamic and static stretching before a workout
improves performance. This is true for
both strength training and cardio workouts.

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